Kana iwe unonakidzwa nehutano hwechigunwe chechirwere mumupata wako wepa empanada, iyi recipe ingasave yako. Asi yogurt inoita basa rinonzwisisika sechinzvimbo chechigunwe (kana kuti kupfupisa kwemiriwo) pano, uye kunobatsira kudonha koriori kuverenga nehafu. Huru haingasviki sezvinongoita zvechikafu empanada davi, asi ine unhu hunyoro uye humwe tang, uye hune humwe hwakanaka kana imanadas yakonhora kusvika kutsivheni.
Ndakatema zvigadzirwa izvi mu-recipe yeIndaneti calorie calculator uye ndakaenzanisa nemigumisiro kune imwe tsika yemagariro empanada dough. Ichi chiedza chechighter chinorema mukati memakero mazana maviri emakirori ega empanada, kana ichienzaniswa nemakiromita anenge mazana mana emafuta echigarire , musiyano mukuru. Shandisa mukaka wose greek yogurt mumutsara uyu wemigumisiro yakanaka.Zvamunoda
- 3 makapu kupisa (zvose-chinangwa)
- 1 cup greek yogurt (mukaka wose)
- 1 kusvika 1 1/2 maasipuni munyu
- 3 tablespoons bata (yakanyungudutswa)
- 1/4 kapu yemvura (kana kupfuura zvakadiwa)
Nzira Yokuita Izvo
- Isai upfu muhari huru. Whisk mu 1 teaspoon munyu.
- Wedzera yogurt uye iyo yakanyunguduka mafuta kusvika muupfu uye fambisa nehuni yehuni. Wedzera mvura 1 kipuniko panguva imwe, uye ganyai kusvikira hupfu hunotanga kuuya pamwe chete. Kneadha gorofu zvinyoro nemaoko ako, uwedzere mamwe mvura kana hupfu hwakanyanya kuoma. Edzai munyu wobva wawedzera imwe 1 / 4-1 / 2 teaspoon kana uchida. Knea musanganise zvinyoro zvishoma uye muchidimbu kusvikira wawana pfumbu yakaoma, asi usanyanya kuisa pfu. Zvakanaka kana hupfu hunoonekwa huri shaggy uye husina kusanganiswa (chimwe chinhu chakaita sechirasi), asi inofanira kuva nemhepo yakakwana yekuuya pamwe chete mubhora rakabatana. Kana hove yakanyanya kuoma, wedzera imwe mvura yakawanda. Kana yakanyanya kunyanya kuwedzera, wedzera pfufura yakawanda, uye gfupa zvishoma.
- Isa chifukidziro chepurasitiki yepurasitiki uye uise pairi kuti uzorore uye udzike mufiriji kweawa imwe chete. Doro rinogona kugadzirirwa zuva rakapfuura uye rinopisa usiku hwose.
- Kuti uite empanadas, igananise hupfu muzvikamu gumi. Panyaya inenge yakasviba, bvisa chidimbu chimwe nechimwe chesafuro mumutsetse wakakura hwemasendimita matanhatu.
- Wedzera 1/4 mukombe yekuzadza (ona pfungwa dzepa empanada kuzadza pano ) kusvika pakati pechitenderera chepfu. Mhedge yakaoma yehupfu zvishoma nemvura, uye peta pasi inenge hafu kuti ugadzire denderedzwa, kuvhara kuzadza. Bvisa mitsetse yehave pamwe chete, uye crimp hlama muganhu kuti uwedzere kuiswa chisimbiso. (Pamifananidzo uye mamwe mazano pamusoro pekuumba empanadas, Kuzadza uye Kugadzira Empanadas ). Isa nzvimbo yakakonzerwa nekabikwa. Dzokorora pamwe chete nemisara yakasara bundu.
- Bhatanidza egg yolk ne 1 kijikoji mvura, uye bhura empanadas neaya yekushamba asati waisa muchoto. Bake empanadas kwema 25-30 maminitsi, kana kuti kusvikira uchinetseka uye mutsvuku. Bvisa kubva muchoto uye rega kupora kwemaminitsi gumi vasati vashumira.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 85 |
| Total Fat | 6 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 12 mg |
| Sodium | 444 mg |
| Carbohydrates | 7 g |
| Dietary Fiber | 1 g |
| Protein | 2 g |